Day 29, January 31 Food, Nutrition and WOD

9:15 AM	97% Fat Free Ham = (serv size 2 oz)  Actual = 2 OZ
9:15 AM	1/2 cup egg whites (2 serv)
9:15 AM	LOL NS cheese = (serv size 1oz)  Act = .9
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
11:30 AM	Dark Choc Almond Zone bar
1:15 PM	Spinach 1 serv w/ onion EVOO and Balsamic V
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .9
1:15 PM	97% Fat Free Ham = (serv size 2 oz) actual= 2 oz
4:00 PM	Blueberries 4 OZ
7:30 PM	Chicken breast  6.25 OZ
7:30 PM	Spinach Salad 2 cups
7:30 PM	Spinach 1 serv w/ onion EVOO and Balsamic V
7:30 PM	Feta Cheese 1" cube
9:30 PM	Dark Double Choc Zone bar
10:00 PM	Almond Butter 2 TBSP

Day 29	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	126	73	100	1596	50	232	2861
DV 1700 C	50	55	255	1700	100	255	2040

Alright, a decent food day again but I continue to eat late night calories and realize its not good for me.   I also continue to drink lots of water daily.   Good news on medical front...I do have minicus tears in both knees and will get scoped after stair climb.  Today I took an injection of cortisone in each knee to take me thru next several months.

STRENGTH: Snatch Week 1 result = weight of 65Lbs @ 5 reps

WOD: "Yeah Burpees"
For Time & Weight: All snatches, SDHP and Deadlifts were of elevated platform of 2 -45 # wgts to help reduce squating and impact on knees....Result = 8:09 time 5 Snatches* (65 #), 10 Burpees (modified all burpees reps in this WOD to 10 new std Pushups and 10 Straight leg situps, 15 SDHP* (65 #), 10 Burpees, 25 Deadlifts* (65#), 10 Burpees, 25 Deadlifts, 10 Burpees, 15 SDHP, 10 Burpees, 5 Snatches

I was able to move thru wod quickly because of modifications and low weight (making SDHP and Deadlifts very fast)